Sugar

Sugar is the common name for a variety of molecules, including; fructose (found in fruit and corn/corn syrup), sucrose (found in fruit, tubers, seeds, grains, and sugar cane), glucose (found in fruit, grains, and plants), maltose (found in malted whole grains), and lactose (found in dairy products).[1] Sugars are also referred to as simple carbohydrates. These include monosaccharides, disaccharides and sugar alcohols such as sorbitol, mannitol and xylitol.[2]

The following chart outlines the sugar composition of specific sugars.[7]

Pure Sugars
(grams sugar per 100 grams)

Sugar

Total Sugars

Glucose

Fructose

Sucrose

Maltose

Total Metabolic

Sucrose (table sugar)

97

97

48.5

Maple sugar

85.2

4.3

4.3

75

41.8

Honey

81.9

33.8

42.4

1.5

4.2

43.2

High fructose corn syrup (42)

71

36.9

29.8

2.1

29.8

High fructose corn syrup (55)

77

30.8

42.4

2.3

42.4

High fructose corn syrup (90)

80

7.2

72

72

Molasses

60

11.2

12.9

34.7

30.3

Sorghum syrup

65.7

33.5

Brown sugar

89.7

5.2

84.1

42.1

Associated Symptoms and Conditions

Blood Sugar Dysregulation

Consuming a meal or snack that is high in simple sugars of any form, including sucrose as well as honey, or maple syrup, leads to a sharp rise in blood sugar levels, and a resulting rise in blood insulin levels.[5], [8] This then leads to the abrupt uptake of sugar into the cells of the body.[5] This can cause stress on the pancreas.[1] When insulin levels rise sharply like this they tend to remain high for hours afterwards.[5] This leads to a lingering hypoglycemia which, in turn, leads to an increase in appetite and a greater desire for sweet foods.[5]

When insulin levels rise, blood levels of amino acids fall. This is true for all amino acids except tryptophan.[5] This results in an increased uptake of tryptophan into the brain, and a resultant rise in brain serotonin levels.[5] Serotonin has a calming effect and generally improves mood.[5] Eating sugar also causes the release of endorphins, which cause euphoric/pleasurable feelings.[5] This is the mechanism whereby eating foods that contain sugar disturb brain chemistry and are addictive.[5], [10] This is how the consumption of sugar leads to cravings for more of it.[5] The pleasant calm feeling that often accompanies the consumption of sugar is typically followed by a dysphoric state.[5] The more sugar we consume, and the more often we consume it, the stronger become our cravings for it.[5] Not eating refined sugars will lead to an eventual decrease in cravings.[10]

Eating sugar causes depletion of chromium, which is a mineral needed for blood sugar regulation.[5][10][12]

Weight Gain

When more sugar is consumed than is immediately needed for energy or than can be converted into glycogen, the excess is deposited into adipose cells as fat to be stored for future use.[6]

A common source of sugar is soda pop. There is about 17 teaspoons of sugar in every 20 ounces of soda pop. Check out this video for more information on the impact of soda pop on health. [2]

Immune System Impact

The consumption of refined glucose, fructose, sucrose, honey, and orange juice, has been shown to compromise the immune system.[1], [8] by reducing neutrophil phagocytosis.[8] This immune suppressing effect is directly proportional to the quantity of sugar consumed.[8] It begins within thirty minutes of sugar consumption and can last for around five hours afterward.[8]

Digestive Weakness

Sugar depletes digestive enzymes[13] and the level of minerals and contributes to a general weakening of the digestive process.[1] Enzymes must be present in sufficient quantities for food to be digested properly.

The chronic inability to properly digest food can lead to the development of food allergies.[13]

Refined sugar has an acidifying effect on the body. The main symptoms of acidification are fatigue[11] and an accelerated depletion of the body's mineral stores including calcium and potassium.[1]

Sugar is associated with waking up frequently throughout the night, especially between 3 and 5 a.m.

Candida

Sugar serves as the primary food for candida albicans(a yeast that commonly causes yeast infections).[4], [8] When excess refined sugar or other sources of concentrated sugar i.e. honey, maple syrup, or fruit juices are consumed, the conditions are established for yeast overgrowth.[8] This is especially true when sugar is consumed in conjunction with antibiotics or the birth control pill.[4]

Cataracts

Elevated serum levels of both glucose and galactose are associated with cataract formation.[6]

Mental-Emotional Impact

Hypoglycemia is generally associated with an increase in antisocial and aggressive behavior (in men), and can cause depression and anxiety.[8]. The removal of sugar from the diet can sometimes ameliorate these symptoms.[8]

Is a common comorbidity in people with psychiatric conditions and addictions.[4]

Enzyme Deficiencies

Some individuals are not able to digest specific types of sugars.

Galactosemia is a condition in which the body does not produce the enzyme galactose-1-phosphate transferase. As a result of this, galactose cannot be metabolized properly and thus, toxins build up in the body when it is consumed. This can lead to: vomiting, weight loss, cirrhosis of the liver, mental retardation, and even death.[3]

Lactose intolerance is a condition in which there is insufficient quantities of the enzyme lactase present for the proper digestion of dairy products.[3] Symptoms include cramping and watery acidic diarrhea following the consumption of dairy products.[3] This condition is common and progressive. Approximately twenty percent of Caucasians and between fifty and eighty percent of Hispanics, African Americans, Native Americans, and Asians develop lactose intolerance as they age.[3] Lactose intolerance can occur temporarily as a result of infection.[3]

The over-consumption of sugar contributes to the following conditions:[8]

Instead of Sugar

Consume unprocessed foods, as they contain vitamins, minerals, fiber, water, and other essential nutrients that help the body to transform and utilize the sugar they contain.[5], [11] Sugar in whole foods is digested and absorbed more gradually, allowing for the maintenance of lower and more constant blood sugar level.[1][5] Small balanced nutritious meals, eaten frequently, help to moderate the appetite regulating chemicals in the brain.[5]

Fiber slows the rise in blood sugar the accompanies the consumption of carbohydrates and sugar, and increases insulin sensitivity.[8]

Decreasing sugar intake typically leads to improved: mood, emotional stability, memory, speech, and sleep, immune function, and concentration.[1] However, it takes two or three weeks of eating well before sugar cravings stop, and these positive changes occur.[5]